Spinach, Mature English, fresh, raw
Leafy vegetable with vivid green, slightly crinkled leaves on fine stems. Uncooked.
Source: Analysed
Per 100g of edible portion
- Energy
- 82.0kJ
- Protein
- 2.4g
- Fat, total
- 0.30g
- Total dietary fibre
- 2.5g
- Total sugars
- 0.60g
- Sodium
- 21.0mg
Nutrition by serving size
One standard serve is 107 g: 2.6 g protein, 2.7 g fibre, 88 kJ. Choose another measure or enter grams.
Measure source: Australian Dietary Guidelines serve (FSANZ AUSNUT 2023).
| Nutrient | In 107 g | Per 100 g |
|---|---|---|
| Energy | 88 kJ (21 kcal) | 82 kJ |
| Protein | 2.6 g | 2.4 g |
| Total fat | 0.3 g | 0.3 g |
| Saturated fat | 0 g | 0 g |
| Carbohydrate | 0.6 g | 0.6 g |
| Sugars | 0.6 g | 0.6 g |
| Dietary fibre | 2.7 g | 2.5 g |
| Sodium | 22 mg | 21 mg |
| Calcium | 57 mg | 53 mg |
| Iron | 3.4 mg | 3.2 mg |
Protein relative to energy: 2.9 g per 100 kJ. This ratio is the same at any amount.
Quick FAQ
How many calories are in spinach?
Spinach, Mature English, fresh, raw contains approximately 20 calories (82 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in spinach?
There are 2.4g of protein per 100g of spinach, mature english, fresh, raw.
How much sugar is in spinach?
Spinach, Mature English, fresh, raw contains 0.6g of total sugars per 100g, making it low in sugar.
How much fat is in spinach?
Spinach, Mature English, fresh, raw has 0.3g of total fat per 100g.
Is spinach high in fibre?
Spinach, Mature English, fresh, raw contains 2.5g of dietary fibre per 100g.
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 82.0 kJ |
| Energy, without dietary fibre | 62.0 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 93.0 g |
| Protein | 2.4 g |
| Nitrogen | 0.38 g |
| Fat, total | 0.30 g |
| Total dietary fibre | 2.5 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 0.60 g |
| Available carbohydrate, with sugar alcohols | 0.60 g |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 0.20 g |
| Glucose | 0.40 g |
| Sucrose | 0 g |
| Maltose | 0 g |
| Lactose | 0 g |
| Total sugars | 0.60 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 0 g |
Minerals
18 nutrients| Nutrient | Per 100g |
|---|---|
| Calcium | 53.0 mg |
| Chloride | 170 mg |
| Copper | 0.04 mg |
| Fluoride | 0 ug |
| Iodine | 0 ug |
| Iron | 3.2 mg |
| Magnesium | 68.0 mg |
| Manganese | 0.78 mg |
| Phosphorus | 46.0 mg |
| Potassium | 570 mg |
| Selenium | 0 ug |
| Sodium | 21.0 mg |
| Zinc | 0.60 mg |
| Retinol | 0 ug |
| Vitamin A retinol equivalents | 328 ug |
| Biotin | 2.5 ug |
| Cystine plus cysteine | 104 mg/gN |
| Cystine plus cysteine | 40.0 mg |
Vitamins
24 nutrients| Nutrient | Per 100g |
|---|---|
| Alpha-carotene | 55.0 ug |
| Beta-carotene | 1,920 ug |
| Cryptoxanthin | 35.0 ug |
| Beta-carotene equivalents | 1,965 ug |
| Thiamin | 0.06 mg |
| Riboflavin | 0.16 mg |
| Niacin | 0.40 mg |
| Niacin derived from tryptophan | 0.59 mg |
| Niacin derived equivalents | 0.99 mg |
| Pantothenic acid | 0 mg |
| Pyridoxine | 0.16 mg |
| Cobalamin | 0 ug |
| Folate, natural | 110 ug |
| Folic acid | 0 ug |
| Total folates | 110 ug |
| Dietary folate equivalents | 110 ug |
| Vitamin C | 27.0 mg |
| Cholecalciferol | 0 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0 ug |
| Alpha tocopherol | 1.3 mg |
| Vitamin E | 1.3 mg |
Fatty Acids
10 nutrients| Nutrient | Per 100g |
|---|---|
| Total saturated fatty acids | 0 g |
| Total monounsaturated fatty acids | 0 g |
| C18:2w6 | 0 g |
| C18:3w3 | 0 g |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 0 mg |
Amino Acids
17 nutrients| Nutrient | Per 100g |
|---|---|
| Alanine | 124 mg |
| Arginine | 121 mg |
| Aspartic acid | 233 mg |
| Glutamic acid | 245 mg |
| Glycine | 125 mg |
| Histidine | 51.0 mg |
| Isoleucine | 95.0 mg |
| Leucine | 178 mg |
| Lysine | 128 mg |
| Methionine | 36.0 mg |
| Phenylalanine | 109 mg |
| Proline | 91.0 mg |
| Serine | 107 mg |
| Threonine | 108 mg |
| Tyrosine | 86.0 mg |
| Tryptophan | 34.0 mg |
| Valine | 127 mg |
Organic Acids
5 nutrients| Nutrient | Per 100g |
|---|---|
| Citric acid | 0 g |
| Lactic acid | 0 g |
| Malic acid | 0.10 g |
| Oxalic acid | 0.30 g |
| Quinic acid | 0 g |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 1.6 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Recipes that use spinach
Recipes on this site with this food in the ingredient list, largest amount per serve first.
- DinnerStuffed Chicken Cartwheel recipe81 g protein, 2,020 kJ per serve
- BreakfastSoufflé Omelette recipe25.1 g protein, 1,290 kJ per serve
- DinnerChicken Satay with Noodles recipe62 g protein, 2,030 kJ per serve
- DinnerLamb Kebabs with Pumpkin & Spinach Salad recipe49.1 g protein, 1,910 kJ per serve
- SaladPumpkin & Spinach Salad recipe13.2 g protein, 1,240 kJ per serve
- SoupSpring Vegetable Soup recipe4 g protein, 341 kJ per serve
Related Foods
Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.
Food key: F008761. Derivation of the nutrient profile: Analysed.